With so many food choices out there at the supermarket and dining out these days, it so confusing to know what foods are good vs bad for you as it relates to your overall health and specifically to your brain and cognitive health.

The seven foods noted above, are the top items that you should look to reduce or avoid eating on a regular basis, as they have been defined as key triggers to causing chronic inflammation.

Once the inflammatory pathway has started, it has been linked to causing many negative health symptoms & conditions such as:

*Brain fog

*Cognitive decline

*Memory disorders

*Weight gain

*Increased risk for depression & anxiety

*Weight gain

*Increased risk for type-2 diabetes

No one wants to impair their health on purpose.

The key is to recognize what foods you should not eat and then define what foods you should eat.

In doing this, you’ll be providing you body with the proper fuel & nutrition that it needs to thrive on all levels and have you feeling like you used to and help you to regain your passion for life again.

Let’s review the top 7 items in more detail to help you understand why you want to avoid these

1). Foods with Added Sugar:

These are foods where sugar is purposely added as an ingredient, vs the naturally occurring sugars that come from the ingredients like fruits and dairy products.

Think fruity yogurts, candy, cakes, pies, sugary sodas, bbq sauce & ketchup.

High sugar foods provide quick energy without much valid nutritional value, which could lead to slower cognitive function and attention deficits.

Plus high amounts of added sugar is a known proponent of inflammation which we want to prevent.

Tip: Try to target eating no more than 10 grams of added sugar a day

2). Processed Foods:

Simply put, any food that is not as mother nature intended.

Think sugary breakfast cereals, ice cream, crackers and cookies.

These are typically high in the wrong fats, high in calories, and devoid of key nutrition, which could lead to weight gain, especially in the hips and midsection.  Research has linked this to an increased risk of Alzheimer’s & type 2 diabetes.

Tip: Look for foods with real ingredients that you recognize and no more than 5 total ingredients

3). Alcohol:

Alcohol in moderation (1-2 drinks max per day) of the right type has been shown to support longevity and overall health.

It’s when we consume excess amounts and the wrong type of alcohol that has been linked to changes in brain functioning and lessening the amount of REM sleep.

Over time, loss of quality REM sleep has been linked to multiple negative health conditions like cardiovascular disease and Alzheimer’s.

Tip: Limit you alcohol consumption and opt for natural red wine or clear spirits like vodka or tequila vs beer or dark sprits.

4). Cured Meats:

Typical conventionally processed cured meats contain added nitrates and nitrites to help keep the color stable and help prevent spoilage.

However, consuming these over time has been linked to an increase in Alzheimer’s, type 2 diabetes and Parkinson’s.

Think salami, bologna, ham, sausages, bacon and hot dogs

Tip: Look for organic & natural versions of these or even plant based versions, but be sure to read the label and be sure you recognize the ingredients and again no more than 5.

5). Unhealthy Fats:

Most conventionally processed foods contain vegetable oils like canola, safflower, cottonseed, and corn.

These have a double whammy as most are genetically modified and are overly processed with high heat, pressure and chemical extractives all of which lead to cellular inflammation.

Not a clean and simple product at all.

Long term consumption has been linked to depression and other mental issues.

Tip: Swap out these oils for extra virgin olive oil, coconut oil or grass fed butter

6). Refined Carbs:

Everyone’s favorite like pizza, pasta, pastries, cookies and crackers are typically heavily processed, contain gluten, lack key nutrients and fiber.

Ultimately these cause rapid spikes in your blood sugar, which in turn is a trigger to cause chronic inflammation which may cause depression, anxiety & Alzheimer’s.

Tip: Look to limit your consumption of these to as little as possible and ideally replace with clean carbs like sweet potatoes, quinoa or buckwheat that contain lots of nutrition, especially fiber

7). Sugar Substitutes:

Food containing Aspartame, Sucralose, Ace-K and saccharin have been developed to replace sugar while still tasting sweet (sometimes sweeter) and provide lower calories.

These are typically found in diet sodas or reduced calorie foods

Unfortunately, these are just as or even more addictive as actual sugar and has been seen to lead to cognitive decline, dementia and greater risk for stroke with chronic consumption.

Tip: Avoid at all cost.  Replace with honey or molasses if looking for natural sweetener or if you a natural calorie free option try monk fruit or stevia.


If you have been dealing with changes in your sleep patterns, ability to concentrate, experiencing moodiness or find that you have zero energy, then if you are consumed these 7 foods it could be a real factor.

Try to do your best to reduce, remove and replace these foods and follow the healthy tips that I’ve provided above to help keep your brain functioning as sharp as a tack.

Over time, by eating cleaner you should start to see improvements in your memory, mood and thinking.

You can do this and take back control over your brain health and protect yourself from future cognitive decline.

With the right information at hand, you can feed your body and brain correctly and feel amazing.

Hopefully this sparks your interest to begin your journey to improve your own health, which in doing so, will help you to get back to feeling the way you used to feel.

Please click the link in my bio or HERE to set up your free 30 minute discovery call with me to learn how we can work together to provide you with the tools to regain your energy, vitality, stamina, focus and improved sleep.

If you have any questions, please reach out.

To your improved health,

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